Nutrition Consulting Blog

Nutrition as Nature Intended
Stacy Roy Nutrition Weekly Meal Plan Service

Stacy Roy Nutrition Weekly Meal Plan Service

“What's for dinner?” We all dread that question...And for good reason. No one wants to wait until the last minute to try to prepare something nutritious and healthy —that’s stressful! But if you’ve ever wished there was a simpler way to eat better, I've got good...

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Endometriosis and The Gut – What’s the Connection?

Endometriosis and The Gut – What’s the Connection?

Doesn’t it seem like “the gut” is implicated in pretty much every health condition? Well, endometriosis is no exception!  In fact, March is Endometriosis Awareness Month.  I have heard endometriosis described as the incredibly common disease... you have...

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The GI MAP Stool Test – What You Need To Know

The GI MAP Stool Test – What You Need To Know

It’s now been identified that the gut microbiome (the complex ecosystem made up of tens of trillions of microbes) plays a very critical role in most of our digestive, immune, metabolic and endocrine functions. In fact, many health practitioners would agree that...

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Gut Health 101: How to Support Gut Health

Gut Health 101: How to Support Gut Health

Many medical professionals and holistic health practitioners alike now agree that supporting digestive and intestinal health and protecting or restoring the gut wall should be your most important overall health goals…and for good reason! Let’s explore what it means to...

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Move over IBS, now there’s SIBO!

Move over IBS, now there’s SIBO!

You’ve heard of Irritable Bowel Syndrome (IBS), Crohn’s disease, leaky gut syndrome and probably even Ulcerative Colitis...but what on earth is this SIBO I keep hearing about?! It’s Small Intestinal Bacterial Overgrowth, and it may be lurking when (and where) you...

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Magnesium – Is it really the ‘wonder mineral’?

Magnesium – Is it really the ‘wonder mineral’?

Did you know that 70% of Americans don’t get enough of one mineral in particular? One that is responsible for over 300 biological reactions and processes in the human body? I’m talking about magnesium! What is it and why is it important? Magnesium is the 8th most...

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Support Your Thyroid to Master Your Metabolism

Support Your Thyroid to Master Your Metabolism

A slow or sluggish metabolism can usually be blamed on age, being female, not having enough time to exercise and, of course, hormones that are in flux due to peri-menopause or menopause. But what if you knew that your metabolism has an underlying master control panel?...

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Himalayan Pink Salt Sole Benefits

Himalayan Pink Salt Sole Benefits

Salt, in its natural form and in the correct balance with other minerals like calcium & magnesium, is critical for our bodies to function. However, we also need to consider the type of salt we’re putting into our bodies. Let’s take a look at what a “good salt” can...

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Estrogen Dominance – Symptoms & Treatment

Estrogen Dominance – Symptoms & Treatment

In our day-to-day busy lives, women are especially prone to feeling overwhelmed, stressed out, sleep-deprived, and irritable. Additionally, many of us also face the frustrations that come with following healthy weight loss regimens, only to not see the desired...

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Weight Loss Resistance

Weight Loss Resistance

What if there is another reason for your weight loss issues? Weight Loss Resistance is the term often used to describe a common condition in people with metabolic dysfunction who fail to shed weight even while following a healthy diet and/or exercise program. These...

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Blackstrap Molasses Latte

Blackstrap Molasses Latte

Blackstrap Molasses Latte You may have seen on instagram that my in-laws are visiting this week. While my mother-in-law is always creating the most amazing dishes for us to eat, her one culinary request for me is to make her my blackstrap molasses latte - it is her...

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Raspberry Pecan Oatmeal Bake

Raspberry Pecan Oatmeal Bake

This recipe for Raspberry Pecan Oatmeal Bake is one of my friend’s and family’s all time favorites. It is so easy to make and is perfect for brunch, cut into bars as a snack, or warmed up and topped with ice cream or whipped coconut cream for dessert. For those of you...

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8 Ways to Naturally Balance your Cortisol

8 Ways to Naturally Balance your Cortisol

Cortisol is a necessary hormone produced by the adrenals, that assists in keeping our bodies in homeostasis. Our prehistoric ancestors benefited greatly from cortisol, as it is what allowed them to escape the wrath of a woolly mammoth or saber tooth tiger. In modern...

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Resistant Starch Rice in the Instant Pot

Resistant Starch Rice in the Instant Pot

  After this article in the Washington Post, resistant starch and prebiotics have been getting a lot of press. Put simply, the act of cooking the rice with a bit of fat, and letting it cool for at least 12 hours, lowers the calories absorbed plus turns the rice...

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Pea Sprouts and Mushrooms

Pea Sprouts and Mushrooms

Sprouted or germinated food has been around for centuries. In the past, most grains were eaten in the partially germinated form. Modern farming techniques prevent grains from germinating before they hit the table. The process of germinating seeds produces vitamin C...

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Healthier Homemade Chocolate

Healthier Homemade Chocolate

For Valentine's Day this year I made these sweet little chocolate hearts. Whole food chocolate is so easy to make at home, and completely customizable. These are simple, only contain 3 ingredients, and are soy free, dairy free, and refined sugar free. Everyone has...

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Curried Rice Salad

Curried Rice Salad

The weather was beautiful today (perfect temperature for a salad), and I am on a grain salad kick so I decided to make a curried brown rice basmati salad with raisins and cashews. It is simple to make and so good for you. With the turmeric and curry, it is perfect...

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Simple Roasted Radishes

Simple Roasted Radishes

Over the weekend, I finally had the opportunity to pour through the Saveur 100. In case you are not a subscriber, every beginning of the year Saveur lets readers share their favorite ingredients, chefs, tools, tips, etc., and they somehow narrow it down to 100. It is...

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Greek Orzo Pasta Salad

Greek Orzo Pasta Salad

A good friend of mine just found out that she is allergic to cow’s milk and I wanted to provide an easy and favorite recipe. This allergy is different than lactose intolerance, the inability to fully digest lactose (milk sugar) in dairy products, which is caused by a...

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White Bean Dip

White Bean Dip

As a student, I love to snack. Reading page after page makes me so hungry! I know I am not the only person who likes to snack as they study and it is important to watch what you are eating. If I am not careful I could go through a whole bag of chips! I try to make...

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Homemade Bourbon Vanilla Extract

Homemade Bourbon Vanilla Extract

I recently returned from the most amazing vacation to Mexico. It was beautiful and incredibly relaxing. Best week ever. While we were there, we picked up a bunch of little bottles of vanilla extract (careful not to buy any that contains tonka bean extract, which...

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Almond Shortbread Cookies

Almond Shortbread Cookies

I received a very important question on my facebook page the other day: Do you have any gluten free bakery recipes? Using real food? I am sick of all the gluten free desserts that are loaded up with other junk. I completely agree! Cutting out or eliminating gluten can...

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The Perfect Hard Boiled Egg and Egg Salad

The Perfect Hard Boiled Egg and Egg Salad

The perfect hard boiled egg. So easy in theory, yet it can easily (and so often does) end up undercooked, or overcooked with that unappetizing green ring around it. The beauty of a perfectly cooked egg gets my stomach rumbling, so let’s begin! Place the eggs* in a pot...

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Strawberry Balsamic Sorbet

Strawberry Balsamic Sorbet

After my post on Five Spice Banana Cream, I received many emails asking for more satisfying and nourishing desserts, that are quick and easy to make. I love making sorbet with frozen fruit; it is so tasty and easy. The weather has started to been getting warm up here...

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Almost Sopa de Ajo

Almost Sopa de Ajo

Sopa de ajo is a wonderful soup, originally made with just garlic, bread and water. It has been adapted over time to include a rich broth, egg, spices and occasionally ham. I love making this soup when everyone around me seems to have the sniffles. It also cures a...

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Lamb Meatballs with Roasted Grapes and a Yogurt Dill Sauce

Lamb Meatballs with Roasted Grapes and a Yogurt Dill Sauce

Often I eat a yummy dish at a restaurant and then I rush home because I am so excited to try to recreate it. Well, recreate it with way less salt. One dish that I did that with, and I am excited to share with you, is skewered lamb meatballs with grapes and a yogurt...

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Five Spice Banana Cream

Five Spice Banana Cream

A few weeks ago, I received the following email from Dana G: "Stacy, please help. I have just found that I am allergic to gluten, nuts, eggs, chocolate, corn, avocado and dairy. I feel like I can't eat anything and I miss dessert! Can you give me a quick and easy...

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Vanilla Bean and Gurer Payesh (Rice Pudding)

Vanilla Bean and Gurer Payesh (Rice Pudding)

Over New Years, K and I went to Seattle to stay with his family. His mom (who makes unbelievable mouth watering Bengali dishes) gave me short grain rice and gur from India to make payesh. She said to make it for a special occasion. I decided to make it for my day off,...

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Farro Minestrone Soup

Farro Minestrone Soup

After a few weeks without internet (or a kitchen), I am so happy to post another favorite recipe. I just moved and am beyond excited! And sweetening the whole experience is my beautiful new kitchen! The first recipe I made when I moved in was Farro Minestrone Soup....

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Lebanese Vegetable Soup

Lebanese Vegetable Soup

It is finally starting to feel like winter in California. In celebration of the season that embraces warm jackets, snuggling and hearty meals, I will be posting some of my favorite soups in the weeks to come. One of my favorites is Lebanese Vegetable Soup: hearty...

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Ras el Hanout Spiced Crackers

Ras el Hanout Spiced Crackers

The spice jar I reach for most often in the kitchen is Ras el Hanout. It is a spice blend that literally means "top of the shop” or "head of the shop", because it is the best spice mixture a merchant has to offer. Ras el Hanout usually contains 25-30 ingredients;...

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Ginger Maple Pumpkin Butter

Ginger Maple Pumpkin Butter

My mom asked me the other day to make her more jam for her breakfast. Unfortunately, the berries that work best for making jam are completely out of season. As we brainstormed different options, we came up with pumpkin butter! Traditionally, pumpkin butter is made...

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Sunday Night Chicken

Sunday Night Chicken

Sunday nights are usually not a popular night. The realization that the weekend went by way too quickly is upon us, and most of us have to get ready for school or work the next day. K and I like to have a nice Sunday night dinner, a mini-Thanksgiving if you will, to...

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Flu-fighting Chicken Soup

Flu-fighting Chicken Soup

Flu season is upon us. Many of my friends have already been sick and we are just at the beginning. Since people around us probably don’t want us to munch on raw garlic all day to ward off viruses, we need to eat nutrient-rich foods that have strong immune-boosting...

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Grilled Halibut with Chimichurri Sauce

Grilled Halibut with Chimichurri Sauce

I received a lot of emails about the Chimichurri Sauce from my lamb chop post, so I decided to do a post focusing on this delicious condiment from Argentina. According to my friend who is Argentinean, this sauce is a perfect expression of traditional cuisine, where a...

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Seared Lamb Chops and Bonus Chimichurri Sauce

Seared Lamb Chops and Bonus Chimichurri Sauce

Many people assume that because I am into nutrition, I am a vegetarian...not true at all! I love eating fish, poultry and meat.  I will even eat organ meat occasionally, so I am definitely not squeamish about being a carnivore. However, I am extremely picky about the...

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Preserved Lemons

Preserved Lemons

 If you have ever had a conversation with me, you know I am obsessed with lemons and the idea of having a lemon tree in my yard! I love lemons. LOVE lemons. I like to squeeze a wedge into my water in the morning, grate zest into sauces, place slices on broiled fish,...

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Home and Beauty

Home and Beauty

I receive a lot of questions about using white or apple cider vinegar, coconut oil, baking soda, honey, or other foods for home cleaning and beauty needs. Below are my favorite uses: HOME 1001 Uses for White Vinegar 27 Ways to Clean with Baking Soda 25 Uses for...

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If you would like to learn more about me, what we can accomplish together, or which program is right for you, please contact me for a complimentary fifteen-minute consultation.

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